Folic Acid: Its Health Benefits and How to Get Enough

What is Folic Acid?

Folic acid is a water-soluble B vitamin that is essential for the production of red blood cells and DNA. It is also necessary for the proper development of the fetus during pregnancy. Folic acid is found in leafy green vegetables, fruits, beans, and grains.

Benefits of Folic Acid

Prevents Birth Defects

Folic acid is essential for the prevention of neural tube defects, which are serious birth defects that can affect the brain and spinal cord. Neural tube defects can be prevented by taking folic acid supplements before and during pregnancy.

Supports Heart Health

Folic acid has been shown to help lower levels of homocysteine, an amino acid that is linked to heart disease. High levels of homocysteine can damage blood vessels and increase the risk of heart attack and stroke.

Improves Mood

Folic acid may help improve mood and reduce symptoms of depression. This is because folic acid helps to produce serotonin, a neurotransmitter that is involved in mood regulation.

How to Get Enough Folic Acid

The recommended daily intake of folic acid for adults is 400 micrograms. Pregnant women should take at least 600 micrograms of folic acid per day. Folic acid can be obtained from food sources or from supplements.

Food Sources of Folic Acid

• Leafy green vegetables (spinach, kale, broccoli)
• Fruits (oranges, bananas, melons)
• Beans
• Grains
• Cereals

Folic Acid Supplements

Folic acid supplements are available in both over-the-counter and prescription forms. Over-the-counter folic acid supplements are typically available in strengths of 400 micrograms or 800 micrograms. Prescription folic acid supplements are available in higher strengths.

Talk to Your Doctor

If you are pregnant or planning to become pregnant, talk to your doctor about the importance of taking folic acid. Your doctor can recommend the right dosage of folic acid for you and can also provide you with information on how to get enough folic acid from food sources.

Folic Acid